Tilapia is a mild-flavored white to pink flesh fish that is inexpensive. Although the fish is high in protein and low in carbohydrates, tilapia has higher fat content and lower levels of omega-3 fatty acids than most other fish. The way the fish are farmed plays a significant role in the nutritive value. Farmed tilapia that has been fed a diet higher in corn and soy will be lower in fat and higher in omega-3s. In order to keep the fat content of tilapia to a minimum, baking or broiling the fish is the best possible choice.
Preheat the oven to broil.
Rinse the fish fillets under cold water and pat the outside dry with a paper towel.
Coat the outside of the fish evenly with olive oil and sprinkle the salt and pepper on both sides.
Place the fish in the roasting pan and top the fish with the lemon juice, oregano and dill. Set the pan in the oven so the fish is only 3 inches under the top burner.
Broil the fish for 8 to 12 minutes, or until a meat thermometer that has been inserted into the thickest part of the fish reads 145 degrees Fahrenheit.
Remove the fish from the oven and allow it to rest for 10 minutes before serving.
Preheat the oven to 425 F.
Prepare the fish by rinsing it under cold running water. Pat the outside dry with a paper towel.
Season the outside of the fish evenly with olive oil, salt and pepper.
Place the fillets in the roasting pan and season once more with lemon juice, oregano and dill.
Set the roasting pan in the oven and bake the fish for 15 to 20 minutes, or until the internal temperature reaches 145 F.
Remove the fish from the oven and allow to rest at room temperature for 10 minutes before serving.